We all want to be our fittest selves, but with so much advice floating around out there, it can be hard to hone in on what healthcare ...
We all want to be our fittest selves, but with so much advice floating
around out there, it can be hard to hone in on what healthcare tips actually
work. To make your life a bit easier, we’ve rounded up a number of our go-to
healthy strategies, to help you reach your most ambitious fitness goals even
quicker.
Say hello to H20
Whether you're heading off to spin class, boot camp, or any other
exercise, it's always important to hydrate so you can stay energized and have
your best workout. Electrolyte-loaded athletic drinks, though, can be a source
of unnecessary calories, so "drinking water is usually fine until you're
exercising for more than one hour," says Newgent. At that point, feel free
to go for regular Gatorade-type drinks (and their calories), which can give you
a beneficial replenishment boost. But worry not if you like a little flavor
during your fitness: There are now lower- cal sports drinks available, adds
Newgent, so look out for 'em in your grocery aisles.
Find the best fitness
friend
A workout buddy is hugely helpful for keeping motivated, but it's
important to find someone who will inspire—not discourage. So make a list of
all your exercise-loving friends, then see who fits this criteria, says Andrew
Kastor, an ASICS running coach: Can your pal meet to exercise on a regular
basis? Is she supportive (not disparaging) of your goals? And last, will your
bud be able to keep up with you or even push your limits in key workouts? If
you've got someone that fits all three, make that phone call.
Stock up on these
While there are heaps of good-for-you foods out there, some key
ingredients make it a lot easier to meet your weight-loss goals. Next grocery
store run, be sure to place Newgent's top three diet-friendly items in your
cart: balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads),
in-shell nuts (their protein and fiber keep you satiated), and fat-free plain
yogurt (a creamy, comforting source of protein).
Relieve those achy
muscles
After a grueling workout, there's a good chance you're going to be
feeling it (we're talking sore thighs, tight calves). Relieve post-fitness
aches by submerging your lower body in a cold bath (50 to 55 degrees
Fahrenheit; you may have to throw some ice cubes in to get it cold enough) for
10 to 15 minutes. "Many top athletes use this trick to help reduce soreness
after training sessions," says Andrew Kastor. And advice we love: "An
athlete training for an important race should consider getting one to two
massages per month to help aid in training recovery," adds Kastor.
Curb your sweet tooth
Got a late-night sugar craving that just won't quit? "To
satisfy your sweet tooth without pushing yourself over the calorie edge, even
in the late night hours, think 'fruit first,'" says Jackie Newgent, RD,
author of The Big Green Cookbook. So resist that chocolate cake
siren, and instead enjoy a sliced apple with a tablespoon of nut butter (like
peanut or almond) or fresh fig halves spread with ricotta.
Buy comfy sneaks
You shouldn't buy kicks that hurt, bottom line! "Your shoes
should feel comfortable from the first step," says Andrew Kastor. So shop
in the evening—your feet swell during the day and stop in the late afternoon,
so you want to shop when they're at their biggest. Also make sure the sneaks
are a little roomy—enough so that you can wiggle your toes, but no more than
that.
Pick your perfect tunes
Running with music is a great way to get in a groove (just make
sure it's not blasting too loudly, or you won't hear those cars!). To pick the
ultimate iPod playlist, think about what gets you going. "I know several
elite athletes that listen to what we'd consider 'relaxing' music, such as
symphony music, while they do a hard workout," says Andrew Kastor.
When to weigh
You've been following your diet for a whole week. Weigh to go! Now
it's time to start tracking your progress (and make sure pesky pounds don't
find their way back on). "It's best to step on the scale in the morning
before eating or drinking—and prior to plunging into your daily
activities," says Newgent. For the most reliable number, be sure to check your
poundage at a consistent time, whether daily or weekly.
Police your portions
Does your steak take up more than half your plate? Think about
cutting your serving of beef in half. That's because it's best to try and fill
half your plate with veggies or a mixture of veggies and fresh fruit, says
Newgent, so that it's harder to overdo it on the more caloric dishes (like
cheesy potatoes or barbecue sauce–slathered ribs—yum!).
Combat cocktail hour
Is it ladies' night? If you know you'll be imbibing more than one
drink, feel (and sip!) right by always ordering water between cocktails, says
Newgent. That way, you won't rack up sneaky liquid calories (and ruin your
inhibition to resist those mozzarella sticks!). But your H20 doesn't have to be
ho-hum. "Make it festive by ordering the sparkling variety with plenty of
fruit, like a lime, lemon, and orange wedge in a martini or highball
glass," adds Newgent.
Eat this, run that
When you have a 5- or 10K (you get to eat more with a half or full
marathon) on your calendar, it's important to plan out what you're going to eat
the morning of the big day—something that will keep you fueled and also go down
easy. While everyone is different, "We always have good luck with a
high-carbohydrate breakfast such as a small bowl of oatmeal with fruit or a
couple of pieces of toast with peanut butter or cream cheese," says Andrew
Kastor, who also advises eating around 200 to 250 (primarily carb) calories
about 90 minutes before you warm up for your run .
Turn your cheat day
around
Feeling guilty about that giant ice cream sundae you enjoyed at
your niece's birthday party? Don't beat yourself up! It takes a lot of
calories—3,500—to gain a pound of body fat. "So really, that one off day
doesn't usually result in any significant weight gain," says Newgent. It's
about what you do the next day and the day after that's really important—so
don't stay off-track. So be sure to whittle away at those extra calories over
the next day or two, preferably by boosting exercise rather than eating too
little.
Be a weekend warrior
You've been following your diet plan to the letter, but enter: the
weekend. To deal with three nights of eating temptations (think: birthdays,
weddings, dinner parties), up your activity level for the week. For instance,
try taking an extra 15-minute walk around your office each day, suggests
Newgent.
Fun up your food
It's easy to get in a diet rut, even if you're loading up on
flavorful fruits and veggies. The solution? Have plenty of spices, fresh herbs,
and lemons at your cooking beck and call. "It's amazing what a little dash
of spice, sprinkle of herbs, pinch of lemon zest, or squirt of lime juice can
do to liven up a dish—and your diet," says Newgent.
